Fergus Crawley is a true hybrid athlete with a 500 pound squat, a 250 kilogram deadlift, a marathon under three hours ten and an Ironman under twelve hours.

In this episode, he breaks down the four biggest mistakes in hybrid training so you can avoid learning the hard way. He shares the core principle of balancing your total capacity, explaining how to organise strength and endurance in the same week, manage real-world double sessions, and why the belief that cardio destroys muscle is based on bad science.

Fergus also takes recovery back to basics with a focus on sleep, food and sensible planning instead of quick fix gadgets. He opens up on how training became a mental anchor in a noisy world and why clear, measurable physical progress is so powerful for mental health.

Fergus is now due to attempt ten Ironman triathlons in ten United Kingdom cities across ten days, marking a decade since his suicide attempt and continuing his mission to raise money and awareness for mens mental health.

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Spencer and Oli break down what alcohol really does to the brain and body.

They explore what actually causes a hangover, how alcohol affects sleep, anxiety, confidence, performance and long-term health.

A clear, honest conversation about the science of drinking, social connection, and whether alcohol still has a place in a healthy life.

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How do you build the engine for a 27:38 10km? Elite runner Alfie Manthorpe joins us to discuss why the secret isn't just in the miles, but in the mental commitment to the process. He explains why he values the lessons learned from a difficult race over the comfort of a conservative one, detailing the "never waste the work" mantra that drives him to the finish line, and sometimes the medical tent.

Beyond the grit, Alfie breaks down the shift from chasing training splits to building raw fitness, noting how he clocked his fastest times without ever hitting those paces in practice. He also highlights his three most neglected training tools that often separate the elite from the amateur.

It’s a candid look at the discipline, recovery, and mental arrogance needed to transition from a fast runner to an elite competitor.

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